SPRINGFIELD PUBLIC SCHOOLS PHYSICAL EDUCATION DEPARTMENT

Dear SPS students and families,

Our physical education teacher is working with resources from OPENPhysEd.org and other
web resources to help you stay physically active and healthy while our schools are closed. In
order to meet physical education goals during this time students must be physically active for
35 minutes each day. Use this physical activity log to record your activity time.

Remember, activity time doesn’t have to happen all at once. You can add up your total
activity throughout the day to equal 35 minutes. Students, at the end of each day ask a
family member to sign next to the day’s total activity. Then, return the finished log to
your physical education teacher when school is back in session.

Thank you for your cooperation. Stay active and stay well.

Sincerely,
The P.E. Department

By staying active and completing this physical activity log you’re meeting the following
SHAPE America National Physical Education Grade-level Outcomes:

Grades K-5 (Physical Activity Knowledge)

Standard 3 [E1.K,2,3a,5] Identifies active play opportunities outside physical education class
(K); Describes physical activities for participation outside physical education class (e.g., before
and after school, at home, at the park, with friends, with the family) (2); Charts participation in
physical activities outside physical education class (3a); Charts and analyzes physical activity
outside physical education class for fitness benefits of activities (5).

Al mantenerse activo y completar este registro de actividad física, cumple con lo

siguiente SHAPE America National Physical Education Grade-level Outcomes:
Grades K-5 (Conocimiento de actividad física)
Standard 3 [E1.K,2,3a,5] Identifica oportunidades de juego activo fuera de la clase de
educación física (K); Describe actividades físicas para participar fuera de la clase de
educación física (por ejemplo, antes y después de la escuela, en casa, en el parque, con
amigos, con la familia) (2); Gráficos de participación en actividades físicas fuera de la
clase de educación física (3a); Grafica y analiza la actividad física fuera de la clase de
educación física para conocer los beneficios físicos de las actividades (5).
 Weekly Physical Education Log
Week of
Name Total Hours
Intensity (How hard
Time (How long did Type (What activity
Frequency/ Date did you work? 1=very Like or Dislike?
you exercise) did you do?)
easy-10=very hard

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Guardian Signature
For full credit, student must participate in 3-4 days per week of physical activity for at least 35 minutes
per day.

Weekly Physical Education Log

Week of
Name Total Hours
Intensity (How hard
Time (How long did Type (What activity
Frequency/ Date did you work? 1=very Like or Dislike?
you exercise) did you do?)
easy-10=very hard

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Guardian Signature
For full credit, student must participate in 3-4 days per week of physical activity for at least 35
minutes per day.
Daily Activities
 1 Mindful Minute
For 60 seconds, clear
your mind & only focus
on your breathing. If your
mind starts to wander,
bring your attention back
to your breathing.
Self-Injury Awareness
Day
8 Sugarcane
Pose
Hold Sugarcane
Pose for
30 seconds
on each side.
15
Put a piece of tape on
the ground and jump
back and forth as quick
as you can for 30
seconds.
22 Dance, Dance
Put on your favorite song
or turn on the radio.
Dance however you like
during the entire song!
29 Ragdoll Pose
Hold Ragdoll Pose for 30
seconds. Repeat.
Reproduced with permission from the Society of Health and Physical Educators (SHAPE America)
2 Musical Frogs 3 Mindful Minute 4 Walking Race 5 Sidewalk Chalk 6 Bear Walk 7 Wild Arms
This game is just like For 60 seconds, clear Pick a distance and Balance With your bottom in the As fast as you can
musical chairs except your mind & only focus challenge a friend to a Draw different kinds of air, step forward with complete:
players hop around like on your breathing. If speed walking race. No lines on the ground with your right hand & step 10 Arm Circles front &
frogs and sit on lily pads your mind starts to running! chalk. Walk along them forward with your left back
(pillows). wander, bring your one foot in front of the foot. Step forward with 10 Forward punches
attention back to your other balancing. the left hand then the 10 Raise the Roof’s
breathing. right foot. Continue to Repeat 3x
move across the room.
9 Limbo 10 Crazy 8’s 11 Between the 12 Happy Baby 13 Toe Fencing 14 Chest Pass
Grab a broom stick and 8 jumping jacks Knees Pose With a partner, hold Practice your chest
have 2 people hold it. 8 leaps Gather rounded objects Straighten your each other’s shoulders. passes against a brick
Take turns going under 8 frog jumps of varying size. Starting legs for an added Try to tap the other wall. Remember to
the stick arching 8 vertical jumps (as high with the largest try challenge. person’s toe without step towards your
backwards. Lower the as you can) walking around your having yours tapped. target.
stick after each Repeat 3 times house keeping the object
successful pass. How low between your knees.
can you go?
16 Mindful 17 Code Words 18 Mindful 19 Pretend! 20 Commercial 21 Walking
Minute While watching TV any Minute Pretend to: Stroll Race
For 60 seconds, clear time you hear the code For 60 seconds, clear -Sit in a chair for 10 During a commercial Pick a distance and
your mind & only focus words complete 10 your mind & only focus seconds break take a walk challenge a friend to a
on your breathing. If your jumping jacks. on your breathing. If your -Shoot a basketball 10 around your entire speed walking race.
mind starts to wander, Code words: green, St. mind starts to wander, times house. Still a No running!
bring your attention back Patrick’s Day, lucky, bring your attention back - Ride a horse commercial? Go again
to your breathing. leprechaun to your breathing. -Be a frog this time speed walking
-Lift a car so you don’t miss a
thing!
23 Arm and Leg 24 Read & Move 25 Army Crawl 26 Do this: 27 Set the Menu 28 Vertical
Tag Pick a book to read and Lay on your stomach -Hop on one leg 30 times, Talk with who takes care Jump
A regular game of tag, select an “action word” resting on your forearms. switch legs of you about choosing Jump as high as you
but if someone touches that will be repeated Crawl across the room -Take 10 giant steps the dinner menu. Pick can for 30 seconds.
your arm/leg you can no often. When the “action dragging your body as if -Walk on your knees whole grains and Repeat.
longer use that body part. word is read stand up you’re moving under -Do a silly dance veggies.
If both legs are tagged and sit down. barbed wire. -Sprint for 10 seconds
start a new round.
30 Crabby Clean 31 Mindful National Health Observances: SHAPE America recommends school-age children
accumulate at least 60 minutes and up to several
• National Nutrition Month
Up Minute • 1st- Self-Injury Awareness Day
hours of physical activity per day. Each bout of
Tidy up while walking like For 60 seconds, clear physical activity should be followed by cool-down
a crab! Carry items on your mind & only focus • 6th -7th National Day of Unplugging stretches that help reduce soreness and avoid
your belly across the on your breathing. If (sundown-to-sundown) injury. Happy exercising!
room to put them away. your mind starts to • 13th National Good Samaritan Day
wander, bring your
attention back to your Yoga pictures from www.forteyoga.com
breathing.
https://www.shapeamerica.org/publications/resources/teachingtools/teachertoolbox/activity-calendars.aspx
 1 Un Minuto 2 Ranas
Consciente Musicales
Por un minuto, piense Es como las sillas
solamente en tu musicales pero los
respiración. Si tu mente jugadores saltan como
comienza a vagar, pon la ranas que se sientan en
atención de nuevo en tu nenúfares (almohadas).
respiración.
Día de conciencia de
autolesión
8 Pose de caña de 9 Limbo
azúcar Usa un palo de escoba
Sostén la pose sostenido por 2 personas.
de caña de Túrnense pasando por
azúcar por debajo inclinándose hacia
30 segundos atrás. Bájenlo después de
por lado. cada pasada. ¿Qué tan
bajo puedes llegar?
15 16 Un Minuto
Pon una cinta adhesiva Consciente
en el piso y salta de
Por un minuto, piense
adelante a atrás tan
solamente en tu
rápido como puedas por
respiración. Si tu mente
30 segundos.
comienza a vagar, pon la
atención de nuevo en tu
respiración.
22 Baila, baila 23 Mancha de
Toca tu música favorita Brazo y pierna
en la radio. Baila toda la Como la Mancha normal
canción como quieras. pero si te tocan un brazo
o pierna no lo puedes
usar. Si te tocan ambas
piernas comienza un
juego nuevo.
29 Pose de 30 Limpieza de
Muñeca de Trapo cangrejo
Sostén la pose de Organiza tu cuarto
Muñeca de caminando como un
Trapo por cangrejo. Carga cosas
30 segundos. sobre tu barriga y
Repite. guárdalas donde
pertenecen.
Reproducido bajo autorización de la Sociedad de Educadores de la Salud y la Educación Física (SHAPE América por sus siglas en inglés) http://www.shapeamerica.org/publications/resources/teachingtools/teachertoolbox/activity-calendars.cfm
3 Un Minuto
Consciente
Por un minuto, piense
solamente en tu
respiración. Si tu mente
comienza a vagar, pon la
atención de nuevo en tu
respiración.
10 Los ochos
locos
8 lagartijas
8 saltos hacia adelante
8 saltos de rana (en
manos y pies)
8 saltos verticales (tan
alto como puedas)
Repite 3 veces
17Palabras Clave
Al ver la TV cada vez
que escuches las
palabras clave haz 10
jumping jacks. Palabras
clave: verde, San
Patricio, suerte,
Leprechaun.
24 Lectura y
movimiento
Escoge un libro para leer
y selecciona un verbo
(palabra de acción) que
se repita muchas veces.
Cada vez que leas ese
verbo, párate y vuelve a
sentarte.
31 Un Minuto
Consciente
Por un minuto, piense
solamente en tu
respiración. Si tu mente
comienza a vagar, pon la
atención de nuevo en tu
respiración.
4 Carrera de
Marcha
Escoga una distancia y
desafia a un amigo a una
carrera de velocidad al
caminar. ¡No correr!
11 Entre rodillas
Obtén objetos redondos
de diferentes tamaños.
Coloca cada objeto entre
tus rodillas, empezando
con el más pequeño, y
camina por tu casa sin
dejarlo caer.
18 Un Minuto
Consciente
Por un minuto, piense
solamente en tu
respiración. Si tu mente
comienza a vagar, pon la
atención de nuevo en tu
respiración.
25 Rastreo de
Ejercito
Colocar boca abajo
descansando en sus
antebrazos. Arrastrarse a
través del cuarto
arrastrando su cuerpo
como si se está moviendo
debajo del alambre de
púas.
CELEBRACIONES NACIONALES
RELATIVAS A LA SALUD
• Mes Nacional de la Nutrición
• 1st Día de conciencia de autolesión
• 6th-7th Día nacional de desconexión
• 13th Día nacional del buen samaritano
Imágenes prestadas de www.forteyoga.com
5 Equilibrio en la
acera
Dibuja diversas líneas en
el piso de la acera con
tiza Camina sobre ellas
poniendo un pie delante
del otro para practicar
equilibrio.
12 Pose de Bebé
Feliz
Estira las piernas como
desafío.
19 Pretender!
Pretender :
-Siéntate en una silla
durante 10 segundos
-Tirar Una pelota de
baloncesto 10 veces
- Monta un caballo
-Ser Una rana
-Levantar un coche
26 Hacer esto:
-Brincar en una pierna 30
veces , cambia de pierna
-Tomar 10 pasos de
gigante
-Camine De rodillas
-Haz un baile tonto
-Sprint durante 10
segundos
6 Caminata de 7 Brazos Locos
Oso Haz tan rápido como
Camina alternando puedas:
manos y pies, con el 10 Círculos de brazos
trasero en alto. Continúa de adelante a atrás
atravesando la 10 Golpes al frente
habitación. 10 Sube el techo
Día nacional de Repite 3x
desconexión (comienza al Día nacional de
anochecer) desconexión (termina al
atardecer)
13 Lucha de pies 14 Pase de
Tú y tu compañero se Pecho
toman de los hombros. Practica el pase de
Traten de tocar, con su pecho contra una
pie, el pie de la otra pared. Recuerda de dar
persona sin dejar que te un paso hacia el
toquen tu pie. objetivo.
Día nacional del buen
samaritano
20 Paseo 21Carrera
Comercial caminando
Durante una pausa Elige una distancia y
publicitaria dar un paseo reta a un amigo a una
por toda la casa Todavía carrera caminando. Sin
un comercial? Ir de nuevo correr.
esta vez aumenta la
velocidad al caminar para
que no se pierda nada!
27Ajuste el menú 28 Salto
Hablar con los que cuidan Vertical
de usted acerca de la
Salta tan alto como
elección del menú de la
puedas 10 veces.
cena. Recoger los granos
enteros y verduras.
SHAPE América recomienda que los niños en edad
escolar acumulen al menos 60 minutos y hasta
varias horas de actividad física al día. Cada sesión
de actividad física debe terminar con estiramientos
de enfriamiento que ayudan a reducir los dolores y a
evitar lesiones. ¡Disfruta de los ejercicios!
Name: Teacher:

Purpose: This calendar encourages families Directions: After a student completes a

to become more physically active and to
take steps toward a healthier lifestyle. Each
day, students are asked to complete a
different activity with a family member (or
with adult supervision).
day’s activity, adults make a check mark
and initial in the space provided. Each
week, you can miss one day (activity). If
this happens, put an “X” in the space
provided for a check mark (do not initial).

ü Done Day DEAM Activity

1 Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.
2 Play with a friend.
3 Do as many curl-ups as you can.
4 March Madness: Take 64 imaginary jump shots.
5 Say your math facts while doing reverse lunges.
6 Take a walk.
7 Kids should be active sixty minutes EVERY day! Do 60 jumping jacks.
8 Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.
9 Play a game that is active. You decide what that is.
10 Do as many trunk-lifts as you can.
11 Take 32 imaginary dunks and 16 cross-over dribbles.
12 Do push-up shoulder taps while reciting your spelling words.
13 Take a walk.
14 Run in place and name 3 reasons why you will never smoke or use tobacco.
15 Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.
16 Take a hike.
17 Do as many squats as you can.
18 Take 8 pretend chest passes and 4 imaginary foul shots.
19 Perform squat-jumps while naming the continents.
20 Take a walk.
21 How many food groups are there? Do 5 plank-jacks.
22 Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.
23 Play outside.
24 Do as many push-ups as you can.
25 Take 2 laps around a pretend court and 1 giant star-jump!
26 Read a book while doing a wall sit.
27 Take a walk.
28 About how many glasses of water should you drink each day? Do 8 burpees.
29 Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.
30 Go to the park!
31 Do as many squat-thrusts as you can.

Please Remember
ü Always get adult permission before doing any activity.
ü Return calendar to your teacher at the end of the month.
 1 2 Star Jumps 3 Crane Pose 4 4 Walls
National Health Observances Yoga is a great way to Jump up with your arms Here’s a challenge! Put Face each wall in a room
• National Autism Awareness Month relieve stress. Try and legs spread out like a your hands on the ground, and do a different
• National Minority Health Month Savasana, considered to star. Do 10 then rest and lean forward & balance exercise for 30 seconds
• National Distracted Driving Awareness Month be the hardest yoga pose! repeat. your knees on your -side shuffle
• Stress Awareness Month Fully relax & clear your elbows. -grapevine to left then
• April 7: World Health Day mind. right
-wide stance punches
-vertical jumps

5 Mindful Snack
When eating a snack
today, really pay attention
to the taste, feel, sound,
smell and look of the
snack you’re
eating. What do you
notice?
6 Teacup Tip-ups 7 World Health 8 Musical Frogs 9 Bear Walk 10 Before Bed 11Dribble
Place your hands on the Day This game is just like With your bottom in the Breathing Challenge
ground and gently touch Did you know regular, musical chairs except air, step forward with your While lying in bed, place Dribble a ball 100 times
your forehead to the moderate-intensity players hop around like right hand & step forward your hands on your with each hand. Can you
ground balancing your physical activity can help frogs and sit on lily pads with your left foot. Step stomach and pay attention successfully dribble 100
elbows on your knees. prevent diabetes? (pillows). forward with the left hand to the up and down of times with each hand
Go for a walk with an then the right foot. your belly as you breathe. while moving?
adult & discuss other Continue to move across
ways to prevent diabetes. the room.

12 Fish Pose
Hold fish pose for 60
seconds. Take a break
and hold for another 60
seconds
19 Garland Pose
Practice your balance with
this pose!
13 Play Catch 14 Wild Arms 15 Mindful 16 Crawl Like a 17 How Fast Can 18 Inchworms
Grab any kind of ball and As fast as you can Senses Seal You Go? Keeping your legs straight
play catch with a family complete: What do you notice Lie on your stomach, Pick a distance and see place your hands on the
member. Keep your eyes 10 Arm Circles front & around you? Find: arms straight out front. how fast you can run the ground, walk them into
on the ball and catch it back 5 things you see Use your arms to pull your distance. push-up position, and
with your hands not your 10 Forward punches 4 things you feel lower body along keeping walk your legs up.
body. 10 Raise the Roof’s 3 things you hear your legs and back
Repeat 3x 2 things smell straight.
1 thing you taste
20 Rock Paper 21Commercial 22 Wake and 23 Chair Pose 24 Positive Talk 25 Jump, Jump
Scissors Tag Break Shake Hold for 30 seconds, relax Be sure to talk to yourself Jump side-to-side over an
Meet in the middle, shoot, Can you hold a plank for As soon as you get out of then repeat. today like you would talk object or line for 1 minute
loser chases the winner an entire TV commercial bed shake your body any to someone you love. straight. Go again but
back to safe zone. If break? way you like for 10 jump front to back. Repeat
tagged, join the other seconds. Are you up each jump twice.
team. now? Good! Now jump up
and down 10 times.

26
Put your favorite song on
and make up a dance or
fitness routine!
27 Paper Plate 28 Step Jumps 29 A Gratitude 30 SHAPE America recommends school-age children
Planks Find a step or a bench Attitude Try Savasana again. Use accumulate at least 60 minutes and up to several
In plank position with and jump up and down 50 Write down something this to relax and wind hours of physical activity per day. Each bout of
paper plates under your times. Be careful. Take a you’re thankful for and down all year! physical activity should be followed by cool-down
feet. Complete 30s each: break if you need to. why. stretches that help reduce soreness and avoid
-mountain climbers injury. Happy exercising!
-in and out feet
-knees to chest Yoga photos from www.forteyoga.com

Reproduced with permission from the Society of Health and Physical Educators (SHAPE America) https://www.shapeamerica.org/publications/resources/teachingtools/teachertoolbox/activity-calendars.aspx
 Celebraciones Nacionales Relativas a la Salud
• Mes de Concientización del Autismo
• Mes de Concientización de Abstraído al Manejo
• Mes Nacional de la Sauld de las Minorías
• Mes de Concientización del Estrés
• 7 de abril: Día Mundial de la Salud
5 Una merienda a 6 Tacitas de Té
la atención plena Pon las manos en el suelo
Cuando comes una y toca la frente
merienda hoy, pon suavemente al suelo
atención de cada bocado mientras equilibras los
y de cómo afecta a tus codos sobre las rodillas.
sentidos.
12 Pose del Pez 13 Atrapar
Mantén la pose del Pez Toma cualquier pelota y
por 60 segundos. juega a atrapar con tu
Descansa y mantén por familia. Mantén la vista en
60 segundos más. la pelota y atrapa con las
manos y no con el cuerpo.
19 Pose de la 20 Mancha de
Guirnalda Piedra, Papel o
Practica tu equilibrio con
Tijera
esta pose. En el centro del patio,
jueguen. El perdedor
persigue al ganador hasta
la zona de seguridad. Si lo
atrapa debe unirse al otro
equipo.
26 27 Plancha con
platos de cartón
Prende tu música favorita Posición de plancha con
e inventa un baile o rutina los pies sobre platos de
de ejercicios. cartón. Haz 30 de cada
uno:
-escaladores
-abrir y cerrar pies
-rodillas al pecho.
Reproducido bajo autorización de la Sociedad de Educadores de la Salud y la Educación Física (SHAPE América por sus siglas en inglés) https://www.shapeamerica.org/publications/resources/teachingtools/teachertoolbox/activity-calendars.aspx
7 Día Mundial de
la Salud
¿Sabías que la actividad
física regular a intensidad
moderada puede ayudar a
prevenir la diabetes?
Sal a caminar con un
adulto y hablen de otras
maneras de prevenir la
diabetes.
14 Brazos locos
Haz tan rápido como
puedas:
10 Círculos de brazos
hacia adelante y atrás
10 golpes hacia el frente
10 Sube el Techo
Repite 3 veces.
21 Cortes
Comerciales
¿Puedes sostener una
plancha durante todo el
comercial?
28 Saltos de
Escalón
En un escalón o banco
salta de arriba a abajo 50
veces. Ten cuidado.
Descansa si lo necesitas.
1 2 Saltos de 3 Pose de la 4 4 Paredes
El Yoga es excelente para Estrella Grulla Haz un ejercicio diferente
aliviar el estrés. Prueba Salta hacia arriba con los !Es un reto! Pon las de frente a cada pared de
con Savasana, la habitación por 30 seg.
brazos y piernas manos en el suelo.
considerada una de las separados como una Inclínate hacia adelante y -Deslizamientos laterales
poses más difíciles. Te - grapevine a izq. y der.
estrella. Haz 10, equilibra las rodillas sobre
relaja y aclara tu mente. -golpes con piernas
descansa y repite. los codos.
separadas
-saltos verticales.
8 Ranas 9 Caminata del 10 Antes de 11Reto de Drible
Musicales Oso acostarse Dribla un balón 100 veces
Juego parecido a las sillas Camina sobre manos y En una postura acostada, con cada mano. ¿Puedes
musicales pero los pies, alternando mano pon tus manos en la hacerlo bien 100 veces
jugadores saltan como derecha con pie izquierdo barriga y pon atención en con cada mano mientras
ranas y se sientan en los y viceversa. Sigue hasta como se mueve la barriga caminas?
nenúfares (almohadas) que atravieses la con tu respiración.
habitación.
15 Sentidos 16 Arrástrate 17¿Qué tan 18 Medidores
Conscientes como Foca rápido eres? Mantén las piernas
¿Qué observas a tu Boca abajo, brazos Elige una distancia y mide extendidas, camina con
alrededor? Busque: extendidos. Usa los qué tan rápido puedes las manos en el suelo
5 cosas que ves brazos para jalar el resto correr. hasta llegar a lagartija,
4 cosas que sientes del cuerpo manteniendo luego camina con los pies
3 cosas que oyes las piernas extendidas y la hasta las manos.
2 cosas que hueles espalda recta.
Una cosa que comes
22 Despierta y 23 Pose de la Silla 24 Palabras 25 Salta, salta
sacúdete Sostén por 30 segundos. Positivas Salta de lado a lado sobre
Al despertar sacude tu Relájate y repite. . Hable a tu mismo como si un objeto por 1 minuto sin
parar. Repite pero de
cuerpo de cualquier estás hablando a una
manera por 10 segundos. querida. adelante a atrás. Repite
ambos dos veces.
¿Ya despertaste? !Bien!
Ahora salta 10 veces de
arriba a abajo..
29 Actitud de la 30 SHAPE América recomienda que los niños en edad
escolar acumulen al menos 60 minutos y hasta
gratitud Haz Savasana de nuevo. varias horas de actividad física al día. Cada sesión
Escriba algo por lo que Úsalo para relajarte y de actividad física debe terminar con estiramientos
estás agradecido y descansar todo el año. de enfriamiento que ayudan a reducir los dolores y a
explique ¿por qué? evitar lesiones. ¡Disfruta de los ejercicios!
Imágenes prestadas de www.forteyoga.com
Name: Teacher:

Purpose:
This calendar encourages families to
become more physically active and to
take steps toward a healthier lifestyle.
Each day, students are asked to complete
a different activity with a family member
(or with adult supervision).
Directions:
After a student completes a day’s activity,
an adult should make a check mark and
initial in the space provided. Each week,
you are allowed to miss one day (activity).
If this happens, put an “X” in the space
provided for a check mark (do not initial).

ü Done Day DEAM Activity

1 Spring into Action: Find someone to do 20 jumping jacks with you.
2 Say your math facts while doing reverse lunges.
3 Take a walk.
4 Did you know soda has ~39 grams of sugar? Do 39 mountain climbers.
5 Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.
6 Help a neighbor or friend with some spring cleaning!
7 Do as many trunk-lifts as you can.
8 Spring into Action: Find 2 people. Do 30 jumping jacks together.
9 Do push-up shoulder taps while reciting your spelling words.
10 Take a walk.
11 Did you know ice cream has ~13 grams of fat? Do 13 squat thrusts.
12 Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.
13 Using an old container, gather soil, and plant flowers seeds.
14 Do as many squats as you can.
15 Spring into Action: Find 3 people. Do 40 jumping jacks together.
16 Perform squat-jumps while naming the continents.
17 Take a walk.
18 Did you know donuts have ~280 calories? Jog in place for a 280 count.
19 Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.
20 Get 60 minutes of MVPA. You choose how!
21 Do as many push-ups as you can.
22 Spring into Action: Find 4 people. Do 50 jumping jacks together.
23 Read a book while doing a wall sit.
24 Take a walk.
25 Did you know hot dogs have ~530 mg of sodium? Raise the roof 530 times!
26 Pick 5 different muscles to stretch. Hold each stretch for 20 seconds.
27 Invent a game and try it out!
28 Do as many curl-ups as you can.
29 Spring into Action: Find 5 people! Do 60 jumping jacks together.
30 Spring into Action: Find someone to do 20 jumping jacks with you.

Please Remember
ü Always get adult permission before doing any activity.
ü Return calendar to your teacher at the end of the month.
Activities to Try
Name: __________________________ Grade: __________ Class: __________________________

Station # Exercise Challenge #

1 Push-Ups How many push-ups can you do?

How many muscles can you safely

stretch?
2 Stretch Hold stretches for 10 seconds
each.

3 Sit-Ups How many sit-ups can you do?

Pass and How many times can you pass and

4 Catch catch a foam die with a partner?

Remember to stay hydrated.

5 Water Get 1 quick and quiet drink.

Jump and How many fruits can you name

6 Think while jumping rope?

Exercise How many curls can you do with

7 Band Curls the exercise band?

How long can you hold a plank on

8 Ball Plank the exercise ball?

Balance and Balance on one foot.

9 Think
How many vegetables can you
name?

Jump Rope How many different jump rope

10 Tricks tricks can you do?

Take your pulse for the full minute.

11 Heart Rate How many beats did you count?

Fitness
12 Knowledge
Individual Assessment Station
 Directions: Complete each activity at the corresponding station.
Shuffle Jumps (25 Seconds) – Feet together. Jump up and scissor your
legs forward and backward. Land with one foot in front of the other. Repeat
and land with the other foot in front.
1
Cardiorespiratory
Endurance Ski jumps (25 Seconds) – Stand with your feet together. Bend your knees
and jump side-to-side while keeping your feet together. Keep your elbows
tucked and bent to look like a skier.
Arm Circles (25 Seconds) - Feet shoulder-width apart. Raise your arms to
shoulder height, forming a T. Slowly make small circles with both arms.
2
Muscular
Endurance Standing Calf Raise (25 Seconds) - Feet shoulder-width apart. Slowly
raise up onto the balls of your feet, squeezing your calves. Lower your heels
back to the floor and repeat.
Bicep Curl (8 to 10 Reps) - Feet together, directly on top of the center of
the exercise band. Hold the ends of the band with your arms at your sides
and your palms facing out. Bend your elbows and slowly bring your hands
Muscular Strength up toward your shoulders. Slowly return to the starting position.
3 (With Exercise
Squat (8 to 10 Reps) - Feet shoulder-width apart, on top of the exercise
Band)
band. Hold the ends of the band with each hand at your waist. Bend your
knees and sit back as if you are sitting in a chair. Keep your back straight
and your heels on the floor.
Star Pose (Hold for 25 Seconds)- Feet out wide. Bend your knees slightly.
Stretch your arms up and out with your palms facing the floor. Reach out
through your fingertips. Relax your shoulders. Your body looks like a giant
X. Breathe deeply.

4 Flexibility Crescent Moon Pose (Hold Each Side for 10 Seconds, then Switch) -
Begin with your feet comfortably underneath you, 2 or 3 inches apart. Reach
your hands up over your head with your palms together and fingers pointing
to the sky. Slowly bend to the side at your waist, keeping your feet in place.
Hold this pose for 10 seconds. Slowly straighten back up and repeat on the
other side.

5 Body Composition Complete the MyPlate Activity sheet by drawing a balanced meal on the plate.
 Name: _________________________________________ Class: _____________________

Directions: Complete each activity below with your partner. In the column on the right, write which component of
skill-related fitness the activity focuses on.

Make a “C” with your hand at the bottom of a yardstick that your partner is holding. When your partner
1 Stick Grab
releases it, how quickly can you grab it?

2 Catch With your partner, bounce and catch an exercise ball back and forth 10 times.

3 Back-to-Back Sit or stand back-to-back. Pass an exercise ball around your bodies as fast as possible 20 times.

Lay back on the exercise ball with your arms pointing overhead and your feet in a wide stance. Slowly
4 Balance Ball
bring your feet together. Try to get your feet to touch while keeping your balance.
Standing
5 Long Jump
How far out can you jump from a standing position? Repeat 5 times.

Shuttle Begin at the start line (marked by cone). Race to the end line (marked by cone). How many times can you
6 Sprints touch each line in 20 seconds?

7 Side Plank Hold a side plank for a count of 15. Repeat with the other arm.

8 Race Safely move around the boundary 1 time. Count how long it takes to do 1 lap. If there’s time, try again.

9 Jump up With your partner, take turns jumping up as high as you can. Jump a total of 20 times each.

Each partner takes one die. Decide which math operation (addition, multiplication, etc.) you want to use.
10 Dice Roll Roll the dice at the same time and see who can get the answer the quickest. The first one to answer 3 the
quickest and correctly wins!
Place Hula Hoops in a staggered formation so that all the hoops touch (like tires at a football practice).
11 Hoop Drill
Run through with your feet landing in every hoop. Repeat 5 times.

12 Fitness Test Fitness Assessment Station N/A

 Yoga Pose Cards

Beginning Cat

Chair Child
 Yoga Pose Cards

Cobra Cow

Cross-Crawl 1 Cross-Crawl 2
 Yoga Pose Cards

Cross-Legged Down Dog

Goddess Knobby-Knees
 Yoga Pose Cards

Laugh Limp Noodle

Log 1 Log 2
 Yoga Pose Cards

Nose Oh No!

Owl 1 Owl 2
 Yoga Pose Cards

Plank Rock

Sphinx Tall Mountain

 Yoga Pose Cards

Tree 1 Tree 2

Up Dog Down Dog

 Peer Teaching Activity Card 1: Sun Salutations

Stand in mountain pose and inhale.

Exhale. Hands to heart center or prayer.

Inhale. Reach up and back, keeping the biceps in the line with
the ears and the palms facing forward. Push the hips forward
and focus on extending the spine.
 Peer Teaching Activity Card 2: Sun Salutations

Exhale. Fold forward and down. Keep the arms in line with the
biceps and the back flat. Line the finger tips up with the toe tips
and bend the knees as much as you need in order to get your
hands flat on the floor.

Inhale. Step back with the right leg, drop the back knee, and look
up.

Retain the breath (hold) and step back to a plank position.

 Peer Teaching Activity Card 3: Sun Salutations

Exhale. Lower the chest down between the hands and the knees
to the floor. Place the chin on the mat. Keep the hips up (like an
inch worm).

Inhale. Slide forward into cobra pose, keeping the knees, hands,
and feet in the same spot.

Exhale. Lift the knees off the floor and shift the hips back into an
inverted “V,” or downward-facing dog pose.
 Peer Teaching Activity Card 4: Sun Salutations

Inhale. Look between and the hands and step forward with the
right foot. Place the foot between the hands, drop the back knee,
and look up.

Exhale. Step forward with the left foot and bring the head to the
knees.

Inhale. Reach the arms out with the hands palms-down, and
begin to stretch up and back. Keep the biceps in line with ears.
Lift the chest and focus on thoracic extension.

Exhale. Drop the arms by the sides, returning to mountain pose.

 Boot Camp #1
©Pete Charrette (Cap’n Pete), 2019 30 seconds each
 Boot Camp #2
©Pete Charrette (Cap’n Pete), 2019 30 seconds each
1. JUMPING JACKS

•10l sec rest 20 sec move

2. PUSH-UPS

10 sec rest 20 sec move •l

3. CRUNCHES

•10
k sec rest 20 sec move

4. BURPEES

10 sec rest 20 sec move •k

5. HIGH KNEES

•10
l sec rest 20 sec move

6. JOG IN PLACE

10 sec rest 20 sec move •k

HIGH INTENSITY INTERVAL TRAINING ©Pete Charrette (Cap’n Pete), 2017

1. MOUNTAIN CLIMBERS

•10l sec rest 20 sec move

2. SQUATS

10 sec rest 20 sec move •l

3. SIT-UPS

•10
k sec rest 20 sec move

4. ARM CIRCLES

10 sec rest 20 sec move •k

5. GROUND DIPS

•10
l sec rest 20 sec move

6. WALL SIT

10 sec rest 20 sec move •k

HIGH INTENSITY INTERVAL TRAINING ©Pete Charrette (Cap’n Pete), 2017

(AS MANY ROUNDS AS POSSIBLE)

©Pete Charrette (Cap’n Pete), 2017

(AS MANY ROUNDS AS POSSIBLE)

©Pete Charrette (Cap’n Pete), 2017

 TUCK
JUMPING JUMPS
JACKS

SQUAT
JUMPS
PUSH-UPS

SKIP IN A MOUNTAIN
CIRCLE
CLIMBERS

SIT-UPS

©Pete Charrette (Cap’n Pete), 2017

 STRADDLE
MARCHING
JUMPS
STEPS

SCISSOR
STEPS
LUNGES

JOG IN A TRICEP
CIRCLE
DIPS

CURL-UPS

©Pete Charrette (Cap’n Pete), 2017

 ALT. LEG VERTICAL
KICKS JUMPS

SQUATS
PLANK HOLD

WALK IN
A CIRCLE BURPEES

V-SIT
BALANCE

©Pete Charrette (Cap’n Pete), 2017

 Beanbag
Toss

2 hand toss 2 hand toss

2 hand catch 1 hand catch
T
20 20 O
P Times Times S
E S
1 hand toss Rainbow toss
S 1 hand catch Cross body A
K 1 hand catch N
I D
L 20 20
L
Times Times C
S A
toss toss
Touch ground Turn Around T
catch C
catch
H

12 12
Times Times

©Pete Charrette (Cap’n Pete), 2018

SUPER CHALLENGES DAB
 scarf
Toss/catch

1 hand toss rainbow toss

1 hand catch Across body
T
O
25 25
Times Times S
P
S
E
1 hand toss 1 hand toss
Touch opposite Touch opposite A
S shoulder foot N
K catch catch D
I
L 20 20
Times Times C
L
A
S toss toss T
Touch ground Turn Around C
catch catch H

15 12
Times Times

©Pete Charrette (Cap’n Pete), 2018

SUPER CHALLENGES DAB
 balloon
striking

TAP UP IN AIR TAP UP IN AIR

USE FINGER TIPS 1 hand TO B
THE OTHER
A
30 30
L
P Times Times
L
E LET BALLOON Jump up high O
FLOAT LOW Tap balloon O
S TAP UP FROM Up In the air N
K
LOW POINT
I S
20 20 E
L
Times Times L
L
F
S
Volley balloon Hold balloon
Use bumps Pull stem down T
and sets Jump up A
and catch P

30 15
Times Times

©Pete Charrette (Cap’n Pete), 2018

SUPER CHALLENGES DAB
 FLOSS DANCE INSTRUCTIONS
S
T ARMS DOWN ARMS swing 4
Across body
A BY SIDES to the
R And Make fists swing
Right side HIPS to
T The LEFT

1 5
Swing ARMS Pull ARMS
Up to Back down
swing Left side sharply thrust
Hips to Hips to
the RIGHT The right

2 Pull ARMS Swing ARMS 6

Back down back up to
sharply right side swing
thrust
Hips to Hips back
The left To left

3 Swing ARMS
ARMS swing
Back Across 1
back up to Body to
swing Left side Left side swing
Hips back Hips back
To RIGHT Repeat 1 – 6 To right
©Pete Charrette (Cap’n Pete), 2018
 Have Hydrate
a plan Your Body
“Fuel Up”
with a healthy Snack

Bring
A Positive Attitude
Get Music Put On
Prepared for Athletic
Shoes
Motivation

Wear clothing that

Will allow you to move

Warm Up
Have the correct
Your Equipment
body Ready to go
Visualize your
future Results
©Pete Charrette (Cap’n Pete), 2016
 Don’t put
Keep it
it off Fun
Set Goals but
be Realistic

“Warm up” your body

Before you exercise
Break your
Try to be active hour up into
smaller chunks
1 hour a day
Exercise with your
family or friends

Eat
Stay
Healthy
Hydrated
Do some static stretching
after exercise
©Pete Charrette (Cap’n Pete), 2016
WHAT WILL I DO WHEN I GET HOME TODAY?
practice

dance
climb

skate
jog
play

tumble
exercise
Jump
rope

stretch
pose self
defense

bike
hike
move

P.E. National Standard 5: The physically literate individual

recognizes the value of physical activity for health, enjoyment,
challenge, self-expression and/or social interaction. ©Pete Charrette (Cap’n Pete), 2019
WHAT WILL I DO WHEN I GET HOME TODAY?
play
make walk
a
snow or sport
angels
hike

Build snow
a board cross
snow country
man ski

slide Build
speed
a
skate
fort

figure
pull
downhill a skate
ski friend

play
sled with
shovel
others
snow

P.E. National Standard 5: The physically literate individual

recognizes the value of physical activity for health, enjoyment,
challenge, self-expression and/or social interaction. ©Pete Charrette (Cap’n Pete), 2019